Feb 9, 2012

We had some new faces out yesterday to orientation.  Stick with it.  Remember, we start slow and build on skills every time you come in.  After the first month you will have an amazing skill set that needs refinement, but will be good to go.  Keep on working everyone and remember there is no time like the present to get started.

Not sure what this has to do with anything but I laughed pretty hard.  Figured I would share.

Program 1
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2
Day 3.
Incline Bench Press 3 x 8
Seated Row 3 x 8
Good Mornings 3 x 8
Internal Rotator 3 x 10
External Rotator 3x 10
Core of Choice

Program 3
5 Rounds for Time
10 Power Clean 115/85
20 Box Jumps 24/20
30 Sit Ups

Advanced Lifters (add this in if you are an advanced Conquest Member)
Squat Cleans work up to a heavy 2 rep
- This is not a failue 2 rep, but something that is heavy comfortable